Crossfit Pistoleros

Forging Elite Athletes

Tuesday 12/23/25

CFP

WARM-UP

EMOM x 5 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Bird-Dogs
MIN 2 – Bike (Easy Pace)
MIN 3 – Alt. Dead-Bugs
Min 4 – Bike (Mod Pace)
Min 5 – Sit-Ups

Into…

AMRAP x 5 MINUTES
8/6 Cal Bike
6 Ring Rows
6 Push-Ups
6 Air Squats

Scoring:

STRENGTH (ALL)

EVERY 4:00 x 3 SETS
15-20 DB Bent Over Rows
12-15 DB Floor Press
1:00 Wall Sit

-Rest w/ Time Remaining-

(Score is Weight)

Scoring:

WORKOUT (ALL)

FOR TIME
40-30-20-10-20-30-40
Cal Assault Bike*
Sit-Ups

**Alt. Assault Bike Cals 35-25-15-10-15-25-35
Fitness Athletes Should Use Alt. Cals

*C2: 50-40-30-15
Echo: 30-25-15-8
**C2: 45-35-25-15
Echo: 25-20-12-8

(Score is Time)

Scoring:

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed

(No Measure)

Monday 12/22/25

CFP

WARM-UP

AMRAP x 5 MIN
5 Inchworm Push-Ups
6 Cossack Squats
8 Up Downs
10 Walking Lunges

Into…

2 ROUNDS
8 Alt. Back Rack Lunges
8 Strict Press
8 Burpees*

*Round 2 perform Burpees over the bar.

Scoring:

STRENGTH (ALL)

4 SETS
8/8 Back Rack Split Squats*

*Keep weight Moderate across all sets.

(Score is Weight)

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
10 Burpees Over Bar
15 Push Press (95/65)
20 Alt. Back Rack Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)

Scoring:

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10 Burpees
15 Push Press (65/45)
20 Alt. Back Rack Lunges

(Score is Rounds + Reps)

KG BB: (30/20)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure

Friday 12/19/25

CFP
WARM-UP
2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats
Into…
1 ROUND
10 PVC Cuban Press
10 Scap Pull Ups
10 Kip Swings
Into…
1 ROUND
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *
*Use a band if needed.
 STRENGTH (ALL) — EMOM x 12 MINUTES 1 Snatch
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
#11: 1 rep
#12: 1 rep
AMANDA
FOR TIME
9-7-5 
Muscle-Ups
Snatch (135/95)
AMANDA (FITNESS)
FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatches (135/95)
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
4 ROUNDS
3 Ring Muscle-Ups
9 Front Squats (225/155)
21 Cal Row
(Score is Time)

Thursday 12/18/25

CFP
WARM-UP
AMRAP x 4 MINUTES
5/5 KB Suitcase Deadlifts
20 Single Unders
:15 Bar Hang
100m Run
Into…
AMRAP x 4 MINUTES
25m Suitcase Carry
10 Double Unders
:15 Plank Hold
100m Run
WORKOUT (ALL)
3 SETS FOR QUALITY
400m KB Suitcase Carry
100 Double Unders or 150 Single Unders
1:00 Bar Hang
400m Run
50 Sit-Ups
:30 Banded Plank Hold
-Rest 1:00 b/t Sets-
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose

Wednesday 12/17/25

CFP
WARM-UP
2 ROUNDS
1:00 Row
10 Scap Push-Ups
10 BW Good Mornings
8 Samson Lunges
6 Bootstrapper Squats
Into…
2 ROUNDS
12/10 Calorie Row
6 Push-Ups
10 Russian KB Swings (American in RD 2)
10 Walking Lunges
10 Air Squats (Front Squats in RD 2)
SKILL (ALL)
EVERY 1:30 x 6 SETS
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
5 Ring Dips
or…
:10 Top of the Push-Ups Hold
:10 Bottom of the Push-Up Hold
5 Hand Release Push-Ups
-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)
FOR TIME
100/80 Cal Row
50 Walking Lunges
75 KB Swings (53/35)
50 Walking Lunges
50 Hand Release Push-Ups
50 Walking Lunges
25 Front Squats (135/95)
50 Walking Lunges
(Score is Time)

WORKOUT (FITNESS)
FOR TIME
80/70 Cal Row
40 Walking Lunges
75 KB Swings (35/26)
40 Walking Lunges
50 Push-Ups
40 Walking Lunges
25 Front Squats (95/65)
40 Walking Lunges
(Score is Time)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Row
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×6
Box Squat*
*Keep all sets Heavy+.
(Score is Weight)
2.) 3 SETS
10 Heel Elevated Front Squats*
-Rest :30-
1:00 Max Jumping Alt. Lunges
*Keep weight Light-Mod across all sets.
-Rest 3:00 b/t Sets-
(Score is Reps)

Tuesday 12/16/25

CFP
WARM-UP
4 SETS
MOVT 1 – :15 Jumping Jacks
MOVT 2 – :15 Up-Downs
MOVT 3 – :15 Shoulder Taps
MOVT 4 – :15 Push-Ups
*SET = MOVT 1-MOVT 4.
Into…
1-2 ROUNDS
10 Alt. Box Step-Overs
10 BB Strict Press
10 Ring Rows
10 Scap Pull-Ups
STRENGTH (ALL)
1.) 6-5-4*
Push Press
*Start Light and end Moderate.
(Score is Weight)
Into…
2.) 3-2-1**
Push Jerk
**Start Moderate and end Heavy.
(Score is Weight)
WORKOUT (PERFORMANCE)
EMOM x 12 MINUTES
MIN 1 – 15 Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (24/20)
MIN 3 – Rest
*Option for Chest to Bars.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
EMOM x 12 MINUTES
MIN 1 – 15 Jumping Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (20)
MIN 3 – Rest
*Option for Pull-Ups.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Row
:30 Dead Hang
10-12 SLOW Band Pull-Aparts
1:00 Child’s Pose
-Rest as Needed b/t Sets-

Monday 12/15/25

CFP
WARM-UP
2 ROUNDS
10 Up-Downs
10 Glute Bridge-Ups
10 Tuck-Ups
10 Scap Push-Ups
10 Push-Ups
Into…
1 ROUND
5 Above the Knee Deadlifts
5 Below the Knee Deadlifts
5 Deadlifts
10 Kip Swings
5-7 Push-Up to Pike
WORKOUT (PERFORMANCE)
20 ROUNDS FOR TIME
2 Deadlifts (315/205)
3 Handstand Push-Ups
4 Toes to Bar
(Score is Time)
WORKOUT (FITNESS)
20 ROUNDS FOR TIME
2 Deadlifts (205/145)
3 DB Push Press (35/20)
4 Toes to Something
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
4-5 Low Ring Banded Transitions*
*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES
1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups

Friday 12/12/25

CFP
WARM-UP
AMRAP x 6 MINUTES
6 Scap Pull-Ups
6 DB Overhead Tricep Extensions
6 Alt. Step-Ups (option to add DBs in the Farmer position)
6/6 SA DB Bent Over Rows

STRENGTH (ALL)
4 SETS
10/10
Landmine Press*
*Keep Weight Moderate across all sets.
(Score is Weight)

WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 8 MINUTES*
10 Strict Pull-Ups
10 Ring Dips
10 Alt. DB Farmer Box Step-Ups (50/35)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)

WORKOUT (FITNESS)
2 SETS
AMRAP x 8 MINUTES*
10 Banded Pull-Ups or Vertical Ring Rows
10 Dips**
10 Alt. DB Farmer Box Step-Ups (35/20)(20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
**Option for Bench, box, or rings.
(Score is Total Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 Foam Roll Lats
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) EVERY 3:00 x 4 SETS
20 Box Jump Overs (24/20)
15 Front Squats (155/105)
Max Muscle-Ups in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Muscle-Ups)

Thursday 12/11/25

CFP
WARM-UP
2 ROUNDS
50 Single Unders
10 KB Deadlifts
5 Push Up to Pike
10 Groiners
Into…
2 ROUNDS
30 Double Unders
10 Russian KB Swings
5 Hand Release Push Ups
10 Cossack Squats

WORKOUT (ALL)
EMOM x 25 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 25 Russian KB Swings (53/35)
MIN 3 – Max Hand Release Push-Ups
MIN 4 – Max Alt. Pistols or Alt. Single Leg Box Squats
MIN 5 – Rest
(Score is Total Hand Release Push-Ups & Pistols or Alt. Single Leg Box Squats)

OPTIONAL COOL DOWN (ALL)
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves

Wednesday 12/10/25

CFP
WARM-UP
Bike Tabata :20 on/ :10 off (4 rounds)
1 ROUND
10 Banded Pull-aparts
5/5 Sword Pulls
10 OH Banded Pull-aparts
10 Band Pass Throughs
10 Behind-the-Neck Strict Press
Into…
1-2 ROUNDS
:45 Bike
10 Strict Press
10 Alt Arm Lifts in Child’s Pose
5/5 Moose Antlers

STRENGTH (ALL)
ON AN 18:00 RUNNING CLOCK…
2 Push Jerks
+
1 Split Jerk
*Start Moderate and build to Heavy.
(Score is Weight)

WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
15/12 Cal Assault Bike*
Max Shoulder to Overhead (185/135) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 20/15
Echo: 12/10
(Score is Total Reps)

WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
12/10 Cal Assault Bike*
Max Shoulder to Overhead (135/95) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 15/12
Echo: 10/8
(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×8
Box Squat*
*Keep all sets Heavy.
(Score is Weight)
2.) 3 SETS
10 Back Rack Lunges (135/95)
-Rest :30-
1:00 Max 1+1/2 Heel Elevated DB Goblet Squats
-Rest 3:00-4:00 b/t Sets-
(Score is Reps)